Pan-Seared Sea Bream with Fennel, Orange, and Quinoa Salad
A light and vibrant Mediterranean-inspired dish featuring crispy-skinned sea bream served with a refreshing fennel and orange salad over a bed of fluffy quinoa. A perfect balance of flavors and textures for a quick, elegant, and nutritious meal.
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1120 kalorija
$10 po porciji
$25 min
2 porcija
pescatarian, any cuisine
Sastojci
- 300g sea bream fillets (2 fillets)
- 100g quinoa
- 200ml water or vegetable broth
- 1 medium fennel bulb
- 1 large orange
- 30g Kalamata olives, pitted
- 1/4 red onion, thinly sliced
- 30ml extra virgin olive oil
- 15ml lemon juice
- 1 tbsp fresh dill, chopped
- Salt to taste
- Black pepper to taste
Dostupno za NutriPro članove.
Upute za pripremu
- 1.Rinse the 100g of quinoa under cold water. In a small pot, bring 200ml of water to a boil, add the quinoa, reduce heat to low, cover, and simmer for 15 minutes until all the water is absorbed. Fluff with a fork and set aside.
- 2.While the quinoa cooks, prepare the salad. Thinly slice the fennel bulb using a mandoline or sharp knife. Peel and segment the orange over a bowl to catch any juices. Combine the fennel, orange segments, sliced red onion, and olives in the bowl.
- 3.Create the dressing by whisking together 15ml of olive oil, the lemon juice, any reserved orange juice, and chopped dill. Season with a pinch of salt and pepper. Pour over the salad and toss gently to combine.
- 4.Pat the sea bream fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat.
- 5.Carefully place the fillets skin-side down in the hot pan. Cook for 3-4 minutes until the skin is golden and crispy. Flip the fillets and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 6.To serve, divide the cooked quinoa between two plates. Top with the fennel and orange salad, and place a pan-seared sea bream fillet on top or alongside.
Nutritivne informacije
45g
fat
88g
carbs
18g
fiber
70g
protein
Zašto baš ovaj recept
This recipe is packed with lean protein and omega-3s from sea bream for heart and brain health. Quinoa provides complex carbs and fiber for sustained energy, while the fennel and orange salad delivers a powerful boost of vitamins and antioxidants.